Positive results are awesome and are great rewards. Give yourself a big pat on the back.

9/4/07

Warm-up - 5 mins on skipping rope

Bench Press:
60kg *12
67.5kg *6,*4,*4,*4
40kg *12

Close-grip bench:
40kg *12
50kg *10,*10

Barbell curl:
37.5kg *12, *10, *9

Weighted Chin-up(narrow-grip,palms in)
25kg *12,*12,*12,*12

Barbell wrist curls followed by 30 second hangs:
40kg, *12, *12, *12

10/4/07

Warm-up: 5 mins jogging followed by 5 50m (approx) sprints

Squat:
40kg *12
70kg *5,*5,*5,*5
40kg *20

Upright row:
40kg *8,*8,*8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Weighted Pull-up(wide-grip,palms out)
15kg *12,*12,*10,*8

Comments:
Had two days off so I decided to split them Chest/Arms and Shoulders/Back/Legs. Both Workouts went well. How does everybody rate 20 rep squats at the end of a squatting session? The first few were so easy because of the lower weight but my God I was wrecked by the end of it. Loved it!

I've seen this written in a few places that the 20 rep squat is great for hypertrophy. Is this just a myth?

To obtain hypertrophy you can do it with any amount of reps as long as you use enough weight. For instance when I'm doing my lifting now I'm going to failure and producing the greatest amount of hypertrophy but my lifts are basically between 6 and 8 reps. As long as you are going to failure and cannot lift further, then mission accomplished.

Now I'm not saying what you are doing it necessarily wrong and if you are getting benefits from it then continue to do so. I just wanted to make you aware that you don't have to put in that extra time to perform something that can be done in less time with a greater amount of weight. Just food for thought.

18/4/07

Warm-up: 5 mins skipping rope

Squat:
40kg *12
70kg *8,*6,*7,*8
40kg *20

Bench Press:
40kg *12
67.5kg *6,*2
65kg *6,*4
40kg *12

Weighted Chin-up(narrow-grip,palms in)
25kg *10,*10,*10

Upright row:
40kg *8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Comments:
Had a hard training session last night. But I was well up for lifting tonight. Squat technique is much better. Happy with that. However the squats really took it out of me, but I turned up the music and carried on. Well worth it. Lifts suffered a bit, but still happy enough.

18/4/07

Warm-up: 5 mins skipping rope

Bench Press:
40kg *12
65kg *10,*8
67.5kg *8,*3

Close grip bench:
40kg *12
50kg *12,*12,*8

Weighted Chin-up(narrow-grip,palms in)
25kg *12,*12,*12,*12

Barbell wrist curl followed by 30 second hangs
40kg, *12,*12,*12

Weighted crunchs
20kg, *20,*20,*20

Comments:
Good Stuff


20/4

Warm-up:
3 rounds of:
20 Pushups BW
30 Squats BW
2 Power Clean and Military Press w/40kg
20 Situps BW
5 Pullups BW
8 Dips BW
time: 6mins 56seconds

Squat:
40kg *12
70kg *6,*8
75kg *6,*8

Deadlift:
40kg *12
60kg *12
70kg *8,*8

Upright row:
40kg *8,*8,*8

Hamstring curls:
25kg *12,*12,*12

Comments:
Nice. Good progression with the squat/DL both form and weightwise. Far more intense than Wednesdays workout.

Good to see you still working. You will see much more positives in your life because of this and more advancement in your lifts. Keep it up.

As always cheers for the encouragement! I didn't get the chance to log a few of my workouts there a while ago. But I definitely want to keep this log going because I find I get more motivation to lift when I know I'm logging it.

Does anybody have any thoughts/opinions on the structure of my workouts. Like for instance this week I worked chest and arms one day and legs,back and shoulders another. This wasn't planned I just saw the way my week was panning out and wanted to rest the legs before training on Thursday night. What are the potential drawbacks of training in a split days and then doing a full body workout for the next workout?

I personally cannot see any real draw backs to this. The whole idea with weight lifting is putting stresses on the muscles which you are doing by both methods of splitting the workout and then later doing a full body. As long as you are not leaving out any muscle groups then all should be good. This would be no different then if you were changing from one routine to another. You are not giving your body a way to adapt and are changing things up, always keeping it guessing. There are many people that when working out will for one day have different exercises that they alternate all of the time so it isn't the same so they don't get as bored and so that their body has to meet the new challenges. If there are any draw backs they would be minor as you are going back to what you were previously doing. The main thing I see is that you stilled worked out and with what time you had you adjusted things so you could; I've done it before myself.